No Workout

ACTIVE REST DAY- NO WORKOUT

8:30 am: 4 egg whites with chopped zucchini, onions, and yellow bell pepper with 1/2c oatmeal and 1/4c blueberries
1:30 pm: 8 oz of grilled chicken and a potato
4:00 pm: 2 rice cakes with hummus and zucchini and two chocolate protein bars with half cup of green beans
6:00 pm: 1/2 cup egg substitute with chopped onions, black beans, bell pepper, and1 tbsp cottage cheese with a tortilla wrap
9:00 pm: 1/2 cup of cottage cheese with 1tsp sunflower seeds with 1 protein pancake

ABS NOW workout

6:30 am: 6 egg whites with mushrooms and onions grilled in balsamic vinegar, 1/2c oats with 1/4c berries
10:00 am: Two rice cakes with 2 tablespoon of hummus and zucchini, 1 scoop of protein
1:00 pm: One Jennie-o turkey burger with 1 cup broccoli plus 1 whole carrot and a 1/2 cup rice
4:00 pm: Corn tortilla with grilled onions, bell peppers, black beans, and four ounces of turkey
7:00 pm: Four ounces of fish, 1 oz of avocado, 1 cup of squash with tomatoes and herbs (salt, oregano, basil, parsley, garlic, pepper, cayenne pepper
9:30 pm: 1/2 cup of cottage cheese with 5 blueberries, 5 almonds, and 4 cashews and a few peanuts

ABS NOW WORKOUT
Completed in 22 minutes and 35 seconds

• Lunge Back & Press Up -50 reps
• Super Girl Plank -50 reps
• Sumo Squat -50 reps
• Reptile Plank -50 reps
• Jump Lunge -50 reps
• Santana Plank -50 reps
• Jump Forward and 2 jumps back -50 reps
• Mini Squats -50 reps

INSTRUCTIONS:
Today’s workout is a time challenge which means that your goal is to complete this routine as fast as possible. There are 8 exercises and you will do 50 reps for each one of them. Make sure that you are doing each exercise right and not sacrifising your form. I completed this workout in 19 minutes and 45 seconds. Freddy did it in 22 minutes and 2 seconds.

1. Lunge Back & Press Up – 50 reps

(each time you lunge back counts as 1 rep)

Grab the handles of your Sandbag the way you see it on the pictures and lunge back while pressing the Sandbag above your head. Make sure to keep your back straight and chest up – don’t lean forward or sideways. Alternate legs for each rep.

2. Super Girl Plank – 50 reps

(each time you lift your leg and arm up counts as 1 rep)

Start in a plank position with your hands below your shoulders and your body in one straight line. Lift your left arm and your right leg like I did on the picture above. This is one rep. Alternate sides for each rep.

3. Sumo Squats – 50 reps

Grab the Sandbag by the handles and bring it up on to your upper back. Your feet should be wide appart with your knees and toes pointing slightly outwards. Push your hips back when you squat down and keep your back straight. Think about keeping your abs tight as well.

4. Reptile Plank – 50 reps

Each time you bring your knee towards your elbow counts as 1 rep.

Start in a plank position and then bring your left knee towards your left elbow bending slightly in your waist just like you can see it on the picture above. Alternate legs for each rep.

5. Jump Lunges – 50 reps

Each jump counts as 1 rep.

Start in a lunge position and switch legs as you jump up. Remember to keep your abs tight, chest up and back straight. Don’t lean forward or sideways.

 6. Santana Plank – 50 reps

Each time you rotate your body and lift your arm up counts as 1 rep.

Start again in a plank position and then rotate your body into a side plank and lift your arm up. Make sure not to drop your hips. Return into the starting position and alternate sides.

7. One Jump Forward Two Jumps Back – 50 reps

The starting position is with your knees slightly bend and your feet about shoulder width apart. From this position make a long jump forward and then 2 smaller jumps back. This counts as 1 rep and you have to complete 50 reps.

8. Mini Squats Burn Out – 50 reps

Bring your Sandbag up on to your upper back and get into a half squat position with your feet hip width apart. Your knees and toes should be pointing slightly outwards. Keep this position and do only short pulses up and down with your butt – 50 mini squats.

Sexy summer abs workout

BREAKFAST, LUNCH, DINNER, AND SNACKS

6:00 am- Four egg white omelet with mushroom and onion, grilled with balsamic
8:00 am-Two rice cakes with two tablespoons of hummus, sliced zucchini and grilled squash, and 1 scoop of chocolate protein
12:00 pm- Nutty maple banana baked oatmeal
3:30 pm- Four ounces of tilapia with toasted bulger salad and half cup of green beans
6:00 pm- One corn tortilla with 1/4c black beans, grilled onions, four-ounces of meat, dash of cilantro, lime, and salsa with a half cup of green beans
9:00 pm- 1 scoop of vanilla protein, 1/4 cup of yogurt with 5 blueberries, 15 peanuts


NUTTY MAPLE BANANA BAKED OATMEAL
Ingredients:

• 
1/3 cup Old Fashioned Oats

• 1/3 (30g) sliced Banana
• 
1 tbs (10g) California Golden Raisins
• 
1 tbs (10g) chopped Walnuts
• 
1/2 cup Plain Non-fat Greek Yogurt

• 1/2 cup Unsweetened Almond Milk

• dash cinnamon
• 
dash sea salt

• 2 tbs Torani sugar free Salted Caramel syrup
• 
1/2 tsp maple extract

• 1/4 cup Egg Substitute

• 1/2 tsp Baking Powder
• 
1/2 cup water

Directions:



Mix all above ingredients in an single-serve oven proof bowl with the exception of the Greek Yogurt.
Add 2 heaping tbs of the Greek Yogurt to the dish and mix well.


Bake in a preheated 350 degree oven for 30 minutes or until top of oatmeal is firm to touch.
Sprinkle with additional cinnamon and serve with remaining yogurt.
Drizzle with almond milk and sf maple syrup if desired.



TOASTED BULGER SALAD
Ingredients:

• 1 1/2 cups coarse bulgur*
• 2 3/4 cups water
• 1 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 2 cups fresh corn (cut from 4 to 6 ears)
• 1 pint vine-ripened cherry tomatoes, halved
• 3/4 cup chopped grilled onions
• Dash of cilantro
• 3 tablespoons red-wine vinegar, or to taste

Preparation:

In a large heavy dry skillet toast bulgur over moderately high heat, stirring occasionally, 5 to 10 minutes, or until it makes popping sounds and is browned lightly. Transfer bulgur to a bowl and cool.

In a saucepan bring water with salt to a boil and stir in toasted bulgur. Reduce heat and simmer bulgur, covered, about 20 minutes, or until water is absorbed. Remove pan from heat and let bulgur stand, covered, 10 minutes. Transfer bulgur to bowl and cool.

While bulgur is cooking, in skillet heat oil over moderate heat until hot but not smoking and cook corn and onions, stirring, 2 to 3 minutes, or until just tender. Cool corn and add to bulgur with tomatoes, vinegar, and salt and pepper to taste, tossing to combine. 

Serve salad at room temperature. 

SEXY SUMMER ABS WORKOUT

Circuit with four exercises- complete 5 times
Completed in 15 min and 8 sec

• Slide Under with Sandbag
•  10 reps (50 reps total)
• Sandbag Sit Up
• 10 reps (50 reps total)
• Rolling Knee Tuck & Push Up 
• 5 reps (25 reps total)
• Diagonal Knee Raises 
• 10 reps (50 reps total)

Part two: 8 rounds of 5/25 sec interval

• High Knees
•  max. reps during each interval
• Pendulum 
• max. reps during each interval

INSTRUCTIONS:
This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds. You guys can try to beat my time but don’t you ever sacrifice good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.
The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.

Slide Under with Sandbag – 10 reps (1 rep is towards one side)

Grab your Sandbag by the handles and bring it up on to your upper back. Imagine that you have to duck under an obstacle and for that you have to really bend over  pushing your hips back and keeping your back straight. You will be sliding under the imaginary obstacle from side to side. Beginners can do this exercise without the Sandbag.

Sandbag Sit Up – 10 reps

Lay down on your exercise mat and grab the Sandbag by it’s handles with your palms facing forward (see the grib on the pictures above). Keep your knees bend and your lower back pressed into the mat. Exhale, engage your abs, and with inhale roll your upper body forward and up into a seated position with the Sandbag above your head. Keep your arms extended at all times and shoulders away from your ears. Reverse the movement and roll back into the startig position. Beginners can do this exercise without the Sandbag.

Rolling Knee Tuck & Push Up – 5 reps

Place your shinbones up on the Balance ball and get into a plank. Your hands should be underneath your shoulders and arms extended. Keep your abs tight and your body in one straight line. Do not drop your hips. Roll the ball forward contracting your abs and bringing the knees towards your chest. Roll the ball back and do a push up. Beginners can skip the push up and focus on rolling the ball or just holding the plank for at least 20 seconds.

Diagonal Knee Raises – 10 reps total

Grab the handles of the Dip Station and move your extended legs to the right. Bring your knees up as high as you can and then extend both legs down and to the left. Each Time you bring your knees up counts as 1 rep. Make sure not to shrug your shoulders and to keep your abs tight.

Beginners can leave one foot on the ground, but don’t forget to switch sides after each rep.

4 minutes of High Intensity Interval Training

Set your Interval Timer for 8 rounds of 5 seconds and 25 seconds intervals. You will be doing 2 exercises back and forth and your goal is to do as many reps for each exercise during each 25 second interval. The 5 seconds is not long enough to write down your reps but count the for yourself anyways because it will help you to push harder in each round.  I did about 78 reps on average for High Knees and 48 for Pendulum. Remember that you really have to push yourself to the max because it should feel super hard. If it doesn’t than it means only one thing – you are not pushing at your max effort!

For those of you who don’t understand the intervals, it works like this:

5 seconds rest – High Knees – 5 seconds rest – Pendulum – 5 seconds rest – High Knees….etc until your timer tells you it’s over.

High Knees

This is basically running in place but you have to drive your knees as high as you can. Don’t bend over – keep your chest up and abs tight.

Pendulum

Get into the pike position with your hips pointing up towards the ceiling and your back straight. Extend your left leg out to the side as high as you can. Keep your right leg slightly bend and the heel off of the ground so that you are standing on the ball of your right foot. Jump and switch legs keeping your abs tight and engaged. Each jump counts as 1 rep. Keep a good pace so that you complete as many reps as possible during each 25 second interval.

Ready To Sweat Workout

6:00- Three boiled egg whites with one cup of steamed broccoli. Three egg whites with capers and two tablespoons of cottage cheese with lemon.

9:30- Two rice cakes with two tablespoons of hummus and half sliced zucchini, one scoop of vanilla protein powder

12:30- Somoa-LIKE baked oatmeal

3:30- One whole wheat tortilla with four ounces of turkey, 1/4c black beans, chopped yellow pepper, onion, and two tablespoons of salsa. 1c of green beans

6:30- Two tuna melt patties with half cup of green beans and one rice cake with four zucchini slices and one tablespoon of hummus

9:30- One vanilla and chocolate protein cake with one teaspoon of butter and a few peanuts

Tuna Melt Patties

Ingredients:

1 6oz. can tuna, drained and rinsed
1 egg white, beaten
2 tbsp. oatmeal (quick or regular)
2 tbsp. onion, diced
1 tbsp. garlic powder
Steak seasoning and pepper
2 T fat free cheese (optional)

Directions:

Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese if desired. Can serve alone or is yummy on ezekiel bread or a an ezekiel English Muffin!

WORKOUT: Ready to sweat

• Combo #1 
• Side to Side Push Ups & Forward/back Jumps

• 4 minutes of Interval Skipping
•  8 rounds and 10 seconds/20 seconds intervals

• Combo #2
• 2 walking push ups & 4x Duck Under Jump Up

• 4 minutes of Interval Skipping 
• 8 rounds and 10 seconds/20 seconds intervals

• Combo #3  
• 3x Low Jack & Diamond Runner Push Up

Instructions:

This workout takes 20 minutes and it’s made up of 5 parts. Each part of the workout takes exactly 4 minutes. There are 3 different exercise combos with variety of push ups and jump squats plus 2 times 4 minutes of Interval Skipping. For the exercise combos you will have to set your timer to count down 4 minutes for you and your goal is to complete as many sets as you can. Don’t forget to write down your scores. For the interval skipping you have to set your interval timer for 8 rounds of two intervals – 10 seconds and 20 seconds. Push at your maximum effort during each 20 second interval. You will have 10 seconds rest in between each round. I wasn’t writing down my scores for the skipping but I was counting in my head. I can do about 54 high knees during the 20 second interval when I try really hard, however everyone has different limits and you might be slower or fast than me. The important thing is to make each round feel super intense.

Samoa-LIKE Baked Oatmeal

Last one for today. I have got to work on some meal plans. :)

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1 tsp unsweetened cocoa
* 2 tbs Torani sugar free salted caramel syrup
* 1 1/2 tbs nonfat cottage cheese
* 1/4 cup egg substitute
* 1/4 cup almond milk (40 cal/cup)
* 1/2 tsp coconut extract
* 1/4 tsp butter extract
* 1/4 tsp vanilla extract
* 1/4 tsp baking soda
* 1/2 tsp baking powder
* 5g shredded unsweetened coconut
* 1 tsp Walden Farms (0-calorie) caramel sauce
* 1/4 cup water
* sugar substitute to taste

Directions:

1. Mix the above (with the exception of the shredded coconut and Walden Farms caramel sauce) and pour into an oven-proof bowl Sprinkle with shredded coconut.
2. Preheat oven to 350 degrees degrees and bake oatmeal for 20 minutes.
3. Remove from oven and pour 1 tsp of Walden Farms (0 calorie) Caramel sauce on top. Bake for an additional 10 minutes and remove from oven. Drizzle with additional almond milk.

Sweat your ass workout

Diet:

7:00 am: Half cup of egg whites with mushrooms, red onion, and two tablespoon of salsa
9:30 am: Caramel banana oatmeal
12:00 pm: Three ounces of sweet potato, four ounces of grilled tilapia with rosemary, one cup of steamed broccoli, 1 rice cake with hummus
3:00 pm: One corn tortilla with four ounces of turkey, 1/4 cup black beans, red onion, bell pepper (yellow and red), 2 table spoons of salsa and yogurt
6:00 pm: ?
9:00 pm: One tablespoon of peanut butter, half cup of liquid egg whites with bell peppers
 
Caramel banana oatmeal recipe

• 1/2 cup of oatmeal
• 1 tsp banana extract
• 1/2 banana
• 2 splenda packets
• 2 tablespoons of sugar free caramel syrup
• 1/2 cup of almond milk
• 1 tsp cinnamon
• Grateful amount of mixed nuts

WORKOUT: SWEAT YOUR ASS WORKOUT

1. Squat Down Pistol Up: 13 – 8
2. Side Lunge Jump: 35 – 30
3. Jump Rope – High knees: 125 – 84
4. One Leg Bridge: 27 – 22
5. Backward Lunge and Kick Up right leg: 16 – 15
6. Backward Lunge and Kick Up left leg: 16 – 15
7. Side Jump Squat: 18 – 14
8. Plank Get Up: 11 – 10 

Squat down and Pistol up is the first exercise. Squat down keeping your back straight, chest up and weight on your heels.

Extend one leg and both of your arms in front of you and find your balance.

Tighten all of the muscles on your legs, squeeze your butt and push off of the standing heel. This is one rep and you will be switching the legs for each rep. This picture reminds me of sleep walking by the way. There is a modification for the pistols at the end of the video for those of you who need it :)

Side Lunge Jump – Get into the starting position as you can see in the picture. Try to keep your back straight, thigh parallel to the ground and your shin vertical. Extend the other leg out to the side. Jump up pushing off of the standing heel and switch the legs. Make sure that your landing is soft. Always land on the balls of your feet.

Skipping rope – High knees. If you don’t have jump rope do high knees. It is harder with the jump rope.

One Leg Bridge. Lay on your back and place one foot flat on the ground. Lift your other leg up towards the sky. Squeeze your butt and lift your hips up until your body is in one line from your knee to your shoulders. Bring your hips down – this is one rep. Switch the legs and do the same thing. Keep switching legs for each rep.

Backward Lunge and Kick Up. Do a backward lunge and touch the ground with the back knee. Don’t bang the knee against the ground. Keep the movement under control. Push off of the heel and kick the back leg up in front of you as you stand up. Try to kick up as high as you can. You can extend your arm in front of you and try to touch your hand with your foot. Start with your right leg and once you have completed one interval (45 seconds) switch the legs.

Side Jump Squat. Squat down and remember to push your hips back, keeping your back straight and weight on your heels. Your feet and your knees should be pointing slightly outwards (this way you will also be targeting your inner thighs). Your hips should be below your knees. From the squat position jump up and to the side right into a squat again. This is one rep.

Plank and Get Up. Jump into a plank position.

Jump with your feet forward.

Stand up. This is one rep. Try to do as many as you can during the 45 seconds.

Day 65

3 rounds x 55 seconds work 5 seconds rest

Side Jump Lunges – I have completed 51 reps in the first round, 50 reps in the second, and 48 in the third round.

Reptile Push Ups (switching sides) – Imagine regular push ups – as you bring your body down towards the floor, bring one knee towards the same elbow. Keep switching the sides for each rep.  I did 24 reps in the first round, 22 in the second, and 18 reps in the last round. Also I would like to point out that as you get tired, you might not be able to go all the way down towards the floor. I couldn’t after a while so I just tried to bend my elbows as much as I could.

V-Crunch – I did 34 in the first round, 30 in the second, and 33 reps in the third round.

Prisoner Half Squats – Start with your thighs parallel to the ground and from that position make just a short move to go only half way up. I completed 62 reps in the first round, 58 in the second round, and 62 in the last round.

Hanging Knee Raises – I managed to do 21 reps in the first round, the same number of reps in the second round, and only 11 in the last round.

DIET:

6:00 am: Half a cup of egg whites with, bell pepper, tomato, broccoli, red onion, 1 tablespoon of cottage cheese

9:00 am: Half a cup of oatmeal with half of an apple and 1 tablespoon of raisins with handful of mixed nuts, and a dash of cinnamon

12:00 pm: 5 ounces of turkey, 6 ounce sweet potato, 1 cup of green beans
3:00 pm: 1 coffee small coffee, Publix sub with olives, bell pepper, onions, lemon pepper chicken, lettuce, tomato, and mustard. 
6:00 pm: 2 rice cakes with 2 tablespoons of three pepper hummus
9:00 pm: Ruby Tuesday's salad with 5 ounce grilled chicken breast

Day 64

10 DIVEBOMBERS
16 JUMP SIDE LUNGES
20 DANCING CRAB

Fat Exorcism Workout
There are 6 rounds of the 3 following exercises:

10 Dive Bombers with Knee Tucks

16 Side Jump Side Lunges

20 reps of Crab Dance exercise

Diet:

6:00- Four egg white omelet with bell peppers, red onions, lime and cilantro salsa, turkey breast with seasoned with paprika
9:00- Half cup of oatmeal with one half banana, 5 almonds and 1 Brazil nut, half cup of almond milk 
1:00- Denny's three egg white omelet with mushroom, tomato, bell peppers, and spinach
4:00- Four ounce frozen tilapia with rosemary, one cup of  broccoli, six ounce sweet potato
7:00- Four ounces of turkey, one cup of green beans, and 2-3 ounces of a sweet potato

Day 63- Easter!

7:00- Leftover atlantic salmon and 2 broccoli crowns
9:00- Three egg omelet with spinach, mushrooms, and onions and 3/4 cup oatmeal with slivered almonds, raisins, 1/2 apple, and walnuts
1:00- 1 slice of turkey breast (3-4 ounces), 1 cup of green beans, 2 rice cakes with 1 table spoons of cottage cheese and zucchini
4:00-
8:00- Mint chocolate chip protein shake with 1 table spoon of peanut butter and a few mixed nuts

NO WORKOUT

Day 62

6 rounds for time:

SIDE JUMP LUNGE

30 Reps

ONE LEG SQUAT

5 on each leg

SKIPPING WITH JUMP ROPE

100 Reps

Instructions:

I did 6 rounds of the following exercises in 19 minutes and 9 seconds the first time I did this workout and today I managed to complete this routine in 15 minutes and 20 seconds – YES! :)  I was using my Interval Timer as a stop watch and my jump rope.

1. Side Jump Lunge – 30 reps (each jump counts as 1 rep)

2. Pistols – 5 reps on each leg

3. Jump rope skipping – 25 skips with feet together, pause, 25 skips alternating legs (jogging), pause, 25 reps feet together, pause, and last 25 reps of jogging. So all together you will do 100 skips. It is important that you put as much energy as possible into each set and then pause for just few seconds to reset for another 25 reps. 

 

6:00- Four egg whites with 1/4 cup of bell pepper and 1/4 cup of red onions

9:00- Baked banana oatmeal in rum

1:00-Grouper with tomato and pickle, side salad with olives and 1 table spoon of hummus

4:00-Ginger carrot soup

6:00-Atlantic salmon with 1 cup of broccoli and a side salad

Baked Banana Oatmeal in Rum
Makes 1 serving

Ingredients:

1/2 cup dry oats
1/8 t. baking powder
1/4 t. rum extract
1/4 t. vanilla
1/4 t. butter extract
1 cup water
sugar substitute to taste
1/2 banana
1 T. almond slivers
2 T. liquid egg whites

Directions:

Mix the above and pour into a greased oven-safe bowl. Bake at 350 for 30 minutes. Drizzle with light soy or almond milk. Enjoy!